CrossFit McComb - CrossFit30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure):30 Seconds Active Spidermans Knuckle Drags Push-up to Down Dog Side Lunges Active Samson Air Squats PVC Pass Throughs PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged DeadliftsSquat Snatch Warm up (No Measure)With PVC Pipe 5 Muscle Snatches (SLOW) 5 OHS 5 BTN Strict Presses 5 Sotts Presses 5 Snatch Balances 5 Snatch Drops 5 Power Snatches 5 Squat Snatches With a bar 2 High Hang Power Snatches 2 Hang...
CrossFit McComb – CrossFit
30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure)
:30 Seconds
Active Spidermans
Knuckle Drags
Push-up to Down Dog
Side Lunges
Active Samson
Air Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Squat Snatch Warm up (No Measure)
With PVC Pipe
5 Muscle Snatches (SLOW)
5 OHS
5 BTN Strict Presses
5 Sotts Presses
5 Snatch Balances
5 Snatch Drops
5 Power Snatches
5 Squat Snatches
With a bar
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
2 High Hang Squat Snatches
2 Hang Squat Snatches
2 Squat Snatches
Squat Snatch Mobility (No Measure)
Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Squat Snatch (max reps @ 85%)
5 @ 65%
5 @ 75%
max reps at 85%
If your 1RM is less than 35#
10 min EMOM
min 1-9: 3 reps @ 1rm
min 10: max reps @ 1rm
Muscle Up Scales (No Measure)
Ring
https://www.facebook.com/1370141835/posts/10216418380116639/
Banded MU (see false grip video)
Banded basket drill (see false grip video)
Strict pull-up + Dip (see false grip video)
Box Ring MU (see box rox video)
Jumping (see box rox video)
RIng Thing
Ring MU Turnovers
Bar
Burpee Pullup
Jumping Bar Muscle-up
Chest to Bar Pullup
Combination of Dip/Pullup OR Pushup/Pullup
https://www.falsegrips.com/blogs/news/best-way-to-scale-a-workout-if-you-dont-have-muscle-ups
https://www.boxrox.com/scale-a-muscle-up/
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
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